Saturday, October 11th: "The Sean Man-Show"

1. Foam roll before class
2. Review, as a group, the elements of the pre-class dynamic warm-up.

3. Technique review: The wall-ball, the power clean.

4. Run Prep

5. "The Sean Man-Show"

In teams of 3, five rounds for time of:

Run 400 m
15 power cleans 115/83 lb
30 wall balls 20/14 lb

LIII: as RX'd
LII: cleans at 95/65
LI: scale as appropriate

Each team member will complete all five rounds at the given rep scheme. Each person will start at a different station and you will chase each other through the workout. Once the person running the 400m gets back, everyone will rotate.

Tonight at 8:00 pm, come out and party with us at Ryan and Sean's place just behind the gym. Sean's going away party should be a blast. Come celebrate and bring whatever food or beverage you would like!